Top Sleep Tips For Shift Workers

Thursday 30th August 2012

It can be tough to create a sleep routine when you work shifts because the body doesn't have a consistent bed time. This means that drifting off to sleep and having a restful nights sleep is more difficult when you are working different shifts. If you're having problems getting to sleep after work there is also a possibility that you are finding it hard to stay awake at work too, so if this sounds like you then here are a few tips to help you out:

• Avoid long commutes. Shorter distances mean you can have more time to sleep before work.

• Avoid accepting extra shifts without thinking if you can truly handle the extra working hours. Consider if you are able to catch up on the sleep you have missed from working your other shifts and think if taking on an extra shift would allow you to work to the best of your ability.

• When you get a longer break take a nap for up to 20 minutes to restore your alertness.

• On your breaks try and do something active like taking a walk outside.

• Drink a caffeinated drink at the beginning of the shift to try and maintain your alertness. If you begin to feel tired then have another one to rejuvenate yourself. However make sure that you aren't drinking lots of caffeine close to your bedtime as it will stop you from getting to sleep.

• Make sure that you complete the most tedious tasks at the beginning of the shift when you are the most awake. Leaving the more exciting task till the end of your shift will wake you up and keep you going.

• Try talking to your colleagues to see how they cope with working shifts. You can exchange ideas and then see what works best for you.

• Make sure you eat enough during your shift so you only need to eat something small before bedtime and this will ensure that you aren't hungry when you need to sleep.When you do finally get home and to bed either get a black out blind or buy a face mask. This will ensure that you can get to sleep quicker as the bright lights won't disturb you. 

Tags: sleep shift work tips naps

Category: Sleep Research

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